wod-tuesday

W.U.  Coaches Choice

Strength:  2 Segments, 5 sets

  • 8 x Stiff Leg Deadlift on risers (use a 45# plate to stand on)
  • 4 x Kneeling to Box Jump 24/20″

DL Weight Options:

  • Men: 205,185,155,135,115
  • Women: 155,125,105, 85

*Chose 1 and use for all 5 sets

W.O.D 3 x 3 Min AMRAP’s of

  • 24 x DU’s
  • 12 x Alt DB Snatches 50/35
  • 6 x Lateral Burpees over bar

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Hybrid:

W.U.  Coaches Choice

Strength:  2 Segments, 5 sets

15-12-10

  • Stiff Leg Deadlifts
  • Stationary Lunges Elevated Front foot, Full reps per leg

*Use 95/65 for Deadlift segment

W.O.D 5 x 3 Min AMRAP’s

  • 40 x Singles
  • 8 x Calories
  • 4 x Burpees

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CoreFit:

W.U.  Coaches Choice

Strength:  4 sets of

20-15-10

  • DB Deadlifts w/ 2 DB’s
  • Squat Therapy, Hold a 5/10 plate and slow squats (ROM)

W.O.D 18 Min AMRAP of

  • 250M Row or Max Cals in 1 min Bike
  • 50 x Singles Jump Rope
  • 20 x Alt Lunges
  • 10 x KB Swings (Russian)
  • 5 x Burpees